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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 07/14/2014 None oly + metcon oly

snatches x 1

75-95-115-135-145-165-185-185-185-185-185-195-195-195-205-205-205

1 squat clean + 5 front squats

205-225-235-255-285(f)-285

metcon 5 min amrap kb swings 70#
 72 reps
Performed as RX
Pat Harwood 07/12/2014 None oly and metcon oly

muscle snatch + power snatch

95-115-135-155-165-185-205(F muscle snatch, got pwr snatch)

3 x 2 165 pwr

pwr clean + 2 push jerks


165-185-205-225-235-235

metcon
3 pwr snatches
6 oh squats
9 behind neck snatch grip jerks
run 150
12 min amrap
 3 rounds 8 reps
Performed as RX
Pat Harwood 07/12/2014 None oly + metcon oly

2 squat cleans + 1 pushjerk

95-115-145-165-185-215-235-235-235-235-235-235

metcon

3 squat cleans
5 front squats
7 back squats
15 situps
185#
12 min amrap		 3 rounds 8 reps
Performed as RX
Pat Harwood 07/11/2014 None oly and metcon oly
no feet movement snatches(must stay stationary)
x 2
95-115-145-165-185-195-215(f)-215(snatch but feet movement)

pwr clean and strict press 5 x5 165#

metcon
21,18,15,12,9,6,3
dl 165#
kb swings 70#

 15m 32s
Performed as RX
Pat Harwood 06/30/2014 None oly oly

hang snatch x 2
95-125-145-165-180-195

x 1

210-220-235(F)-235(f)-235(f)-235(pr)

thrusters x 2

195-215-230-250(1)

back squats x 3

225-275-325-355		 235 lbs
Performed as RX
Pat Harwood 06/28/2014 None metcon 20 amrap metcon 20 min amrap

145#

5 hang clean and jerks
10 front rack walking lunges
15 pushups
20 situps		 6 rounds 0 reps
Performed as RX
Pat Harwood 06/28/2014 None oly snatch
x 2 95-125

60% x 3
155

70% x 2
175

75% x 2
190

80% x 2
205

85% x 1

220

90% x 1

235

clean and jerk

60% x 3
205

70% x 2
225

75% x 2
245

80% x 2

265

85% x 1
275

90% x 1
285		 235 lbs
285 lbs
Performed as RX
Pat Harwood 06/27/2014 None metcon Weightlifting



Push Press (5-5-5-5-5)

245(4)



Toes-To-Bar (10-10-10-10-10)


Metcon



DU - Cl - BJ (Time)

Buy in - 100 Double Unders

Then 3 rounds of:

20 Power Cleans (135/85)
20 Box jumps

Cash out - 100 Double Unders		 15m 50s
Performed as RX
Pat Harwood 06/24/2014 None oly
- Power clean + power jerk - 75% x 3 sets, 80% x 2 sets

225-225-225-240-240

- Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1

175-175-185-190-205-215

power snatch 220(pr)-225(f)

front squat x 2

185-225-285-315-315-335-335		 240 lbs
220 lbs
335 lbs
Performed as RX
Pat Harwood 06/22/2014 None None strength

drop snatches x 2
95-115-130-145-155-165-170-180

good mornings 5x5
180#

2 min on 2 min off
145#
thrusters
push jerks
front squats
hang pwr cleanss


 95 reps
Performed as RX
Pat Harwood 06/21/2014 None 7 min metcon strength
snatch- stable feet( have to stay in same position) x 2
95-115-130-145-160-170-180-180

strict press from floor x 2
145-160-170-180-180(3)

7 min metcon
1 min each exercise-no rest
Push ups
Barbell row
Deadlift
High pull
Front squat
Press
Alt lunge
115#		 0 rounds 141 reps
Performed as RX
Pat Harwood 06/20/2014 None oly work up to 1 rep max hand squat clean and jerk

75-135-175-205-230-250-270-285(f)-285(f)-285(clean)-285(clean)-295(clean)-315(f)

pause back squat x 3

225-275-335-375		 270 hang squat clean and jerk lbs
295 hang squat clean lbs
375 pause back squat(3) lbs
lbs
lbs
Performed as RX
Pat Harwood 06/11/2014 None oly snatches x 2
115-145-165-185-190-195-200-215(1)-235(1)-245(1pr)-250(f)-250(f)-250(f)

snatch pulls 250# x 3x3

pause squats x 2

245-305-335-365-375		 245 lbs
Performed as RX
Pat Harwood 06/08/2014 None oly and stuff no feet snatches
115-115-130-130-145-145-155-155-160-165-165-175-180-180

pwr clean and 2 front split jerks + 2 rear split jerks light

180-180-180-180-180

good mornings X 5
180-180-180		 180 lbs
Performed as RX
Pat Harwood 06/05/2014 None snatches snatches x 3

135-155-170-185-205-225(2)


metcon
With a partner:

2 min Box Jumps
2 min rest
2 min Pull ups
2 min rest
2 min HSPU
2 min rest
2 min Push ups

1 partner goes for entire 2 min		 0 rounds 152 reps
Performed as RX
Pat Harwood 06/01/2014 None oly and metcon oly

no feet snatches(feet can't widen)
1 from ground + 1 from hang above knees
95-115-130-145-160-170-180(f)-180(1)

pwr clean + 2 push presses

180-195-210-220-235

metcon 10 min amrap
135#
1 dl
1pwrclean
1front squat
1 push jerk
1 back squat
1 rear jerk
5 burpees		 10 rounds 0 reps
Performed as RX
Pat Harwood 05/29/2014 None oly cycle Hang snatch (below knee) - 75% x 2 x 5
180-180-185-185-190

Hang clean (below knee) - 75% x 2 x 5
225-225-230-240-240

snatch grip push press X 3
175-195-215-230-250		 190(2) lbs
240(2) lbs
250(3) lbs
Performed as RX
Pat Harwood 05/26/2014 None Oly cycle Clean & Jerk - 5 x 3 (~70-80%)
215-225-235-245-250
Clean pull - 4 x 4
250-260-260-270
Front squat - 4 x 2
275-315-325-340		 340 lbs
Performed as RX
Pat Harwood 05/18/2014 None oly work oly work

snatch complex-snatch dl and pull, 2 hang pulls, 1 hang snatch,no feet movement
75-125-150-160-170-185(feet moved)

1pwr clean , 2 front split jerks, 2 rear split jerks
190-200-210-220-235

metcon

every 3 minutes
10 hang pwr clean and jerks 135#
10 push ups
5 rnds
total time
 3m 58s
Performed as RX
Pat Harwood 05/12/2014 None 10 metcon kbs/ 10 pushups dl 75% 5 x 5
360#

push jerk 75% 3x 5

225-225-225(4)

10 metcon kbs/ 10 pushups
7 min amrap
70#		 7 rounds 10 reps
Performed as RX
Pat Harwood 05/07/2014 None Kinda 2014 Regionals Event 6 - Partner (Time) Metcon



Kinda 2014 Regionals Event 6 - Partner (Time)

With a partner complete:

75 Cal row
75 Box jump overs (24/20)
75 Dead lifts (185/125)
75 Wallballs (20/14)
75 Ring dips
75 Wallballs
75 Dead lifts
75 Box jump overs
75 Cal row		 29m 41s
Performed as RX
Pat Harwood 05/05/2014 None Metcon Weightlifting



Squat Clean (3 squat cleans EMOTM for 15 min)

135-135-165-185-205-225-235-245-265 (missed a few rounds loading)


Metcon



T2B-DL-DU (AMRAP - Rounds and Reps)

12 min AMRAP of:

5 T2B
10 Dead lifts (155/105)
25 Double Unders		 5 rounds 15 reps
Performed as RX
Pat Harwood 05/04/2014 None oly oly

50 jumping jacks
50 pushups
50 situps
50 squats

snatch balances 45-75-95
1 snatch dl + 1 snatch
95-125-140-160-170-185-200(f)-200-210(f)-210(f)-210-220(f)-220(f)-220(f)-200 fuck me, one of those shitty days

 210 lbs
Performed as RX
Pat Harwood 05/03/2014 oly metcon None oly
1 clean pull +1 clean + 1 jerk

135-165-195-210-220-220-235-250-265

behind neck push press X 3
135-165-195-210-220-220

metcon 15 min cap

100 pushups
100 situps
200 squats
 0 rounds 338 reps
Performed as RX
Pat Harwood 04/29/2014 None oly + metcon oly

1snatch pull from ground + 1 hang snatch(3 second hold at bottom)
45-95-115-145-165-180-190-205-205-205-215-225(f)-225(f)-225(pr)
damn counted wrong(220 no pr-but held the shit for 3 seconds)

clean and jerk x 1
worked up to 85% 260

metcon 50-10 20 min cap

push press 75#
situps
pushups
lunges		 0 rounds 456 reps
Performed as RX
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